You are here:

Nutrient Value of Some Common Foods

The content on this page exceeds normal site dimensions due to the use of larger maps, tables, charts or other graphics.

Mixed Dishes

Food Name

Measure

Weight (g)

Energy (kcal)

Energy (kJ)

Protein (g)

Carbohydrate (g)

Total Sugar (g)

Total Dietary Fibre (g)

Total Fat (g)

Saturated Fat (g)

Cholesterol (mg)

Calcium (mg)

Iron (mg)

Sodium (mg)

Potassium (mg)

Magnesium (mg)

Phosphorus (mg)

Vitamin A (RAE)

Folate (DFE)

Vitamin C (mg)

Vitamin B12 (mcg)

Mixed Dishes

Mexican

Burrito with beans and cheese

1

93

189

790

8

27

N/A

3.8

6

3.4

14

107

1.1

583

248

40

90

49

52

1

0.45

Burrito with beef, cheese and chilli

1

152

316

1322

20

32

N/A

2.2

12

5.2

85

111

3.9

1046

333

35

158

99

99

2

1.03

Nachos with cheese

15-20 nachos

113

346

1446

9

36

N/A

4.1

19

7.8

18

272

1.3

816

172

55

276

N/A

N/A

1

0.82

Quesadilla with meat

1

184

627

2622

31

40

tr

2.5

38

17.3

95

442

3.9

1265

319

44

457

167

104

6

1.03

Taco salad

250 mL

129

193

807

12

13

2

2

11

4.1

35

92

1.3

452

275

29

138

40

18

4

0.58

Taco with beef, cheese, salsa + vegetables

2-Jan

78

168

704

9

12

N/A

N/A

9

5.2

26

101

1.1

366

216

32

93

N/A

45

1

0.48

Sandwiches

Club sandwich

1

246

558

2335

32

47

5

2.8

26

5.8

76

152

4.5

1152

480

47

347

43

163

6

0.48

Egg salad

1

157

479

2003

14

27

3

1.2

35

6.6

335

119

2.9

693

155

19

187

153

121

0

0.92

Hot chicken sandwich

1

284

388

1621

40

31

2

1.7

10

3

89

109

4.7

1344

519

43

327

0

96

0

0.54

Ham

1

121

260

1089

13

28

2

2.1

10

2.6

32

92

2.5

1132

229

25

139

49

93

3

0.24

Roast beef

1

139

346

1447

22

33

N/A

2.5

14

3.6

51

54

4.2

792

316

31

239

11

69

2

1.22

Salmon salad

1

162

340

1422

16

33

5

1.7

16

2.9

27

222

2.5

818

271

31

257

27

105

1

2.45

Tuna salad

1

162

371

1552

20

33

5

1.7

18

2.9

15

93

2.9

745

220

32

233

30

97

1

1.25

Salads

Caesar

250 mL

114

179

751

5

7

1

1.7

15

2

39

92

1.3

268

233

17

81

234

118

20

0.3

Caesar salad with chicken

500 mL

327

491

2055

41

12

3

3.7

31

4.3

137

147

2.9

718

890

61

146

504

249

42

0.76

Garden

250 mL

77

47

198

1

4

3

0.9

4

0.6

0

13

0.3

216

135

6

16

48

15

4

0

Greek

250 mL

111

139

580

4

4

2

1.1

13

3.9

19

121

0.6

315

130

12

85

43

20

11

0.36

Pasta salad with vegetables

250 mL

187

245

1001

5

33

5

2.2

10

1.6

0

27

1.8

1273

173

25

69

98

129

10

0

Pasta

Lasagna with meat (7.5 cm x 9 cm)

1 piece

232

364

1523

22

37

6

2.4

14

7.4

50

251

3.2

623

428

46

280

83

99

11

0.65

Lasagna, vegetarian (7.5 cm x 9 cm)

1 piece

256

355

1485

19

46

7

2.9

11

6.6

38

304

3.2

737

423

49

290

102

119

13

0.21

Macaroni and cheese (Kraft Dinner™)

250 mL

202

395

1653

11

49

6

2

17

4.1

9

158

2.2

784

162

36

194

165

191

tr

0.22

Macaroni casserole with beef and tomato soup

250 mL

263

319

1334

23

32

6

1.9

10

4

52

31

3.5

376

399

40

186

14

112

2

1.3

Spaghetti with cream sauce

250 mL

211

250

1047

9

47

4

1.9

2

0.9

5

81

2.2

111

140

34

140

33

192

tr

0.22

Spaghetti with meat sauce

250 mL

262

401

1678

19

50

9

4.9

14

4.5

56

101

4.7

1008

761

60

216

68

162

13

0.89

Other

Beef pot pie, commercial, individual

1 serving

227

638

2667

18

57

N/A

2

38

11.4

41

45

2.3

1203

293

N/A

109

279

88

0

N/A

Beef stew

250 mL

259

168

701

18

14

3

1.8

4

1.6

39

29

2.2

604

496

33

183

132

26

9

1.52

Butter chicken

250 mL

258

368

1538

28

13

4

1.5

23

9.9

116

125

2.4

740

669

54

307

147

15

11

0.44

Chicken fajita

1 fajita

223

350

1462

19

50

3

4.1

8

2.1

33

52

3.4

540

405

41

183

28

153

26

0.09

Chicken pot pie, commercial, individual

1 serving

227

494

2065

21

37

3

3.1

29

9.5

62

59

3

347

349

34

195

222

102

9

0.2

Pad Thaï

250 mL

171

220

920

15

26

4

1.5

6

0.9

68

26

0.9

344

258

30

56

36

24

5

0.23

Poutine

250 mL

165

380

1587

13

25

1

1.9

26

9.9

40

282

1.4

755

387

26

261

97

16

7

0.38

Samosa, vegetarian

2

100

306

1280

5

32

1

2.1

18

5.6

8

33

1.8

795

178

17

70

36

68

3

0.06

Shepherd's pie

250 mL

257

389

1628

17

40

5

3.1

17

5

41

52

1.9

584

766

54

213

94

42

14

1.23

Stir fry with beef

250 mL

229

290

1213

22

20

11

2.2

14

2.3

46

45

2.7

888

534

37

211

30

43

69

1.77

Stir fry with chicken

250 mL

171

255

1067

18

8

2

1.5

17

4

63

27

1.3

552

387

25

165

109

16

22

0.19

Stir fry with tofu

250 mL

171

183

767

14

10

3

1.4

10

1.1

tr

142

1.8

493

326

36

141

72

22

20

0.02

Sushi with fish

4

104

164

684

5

35

7

0.8

tr

0.1

3

20

0.5

666

142

21

66

52

15

2

0.11

Sushi with vegetables, no fish

4

104

122

510

2

27

5

0.5

tr

0.1

0

13

0.2

100

60

13

38

16

7

2

tr

Sweet and sour meatballs

6

258

472

2322

26

33

19

0.7

26

10.6

95

76

3.3

931

409

37

243

33

34

1

2.6

Tourtiere, homemade (20 cm diam)

1/6

113

307

1283

15

23

1

1.2

17

6.4

47

28

1.9

352

273

22

157

1

59

1

0.3

New frozen dinners are being introduced on the market regularly. Please refer to the Nutrition Facts table on the package for nutritional information. For help understanding the Nutrition Facts table, visit the Health Canada website at www.healthcanada.gc.ca/nutritionlabelling

Please do not include sensitive personal information in the message box, such as your name, address, Social Insurance Number, personal finances, medical or work history or any other information by which you or anyone else can be identified by your comments or views.

Any personal information collected will be administered in accordance with the Department of Employment and Social Development Act, the Privacy Act and other applicable privacy laws governing the protection of personal information under the control of the Department of Employment and Social Development. Survey responses will not be attributed to individuals.

If you wish to obtain information related to this survey, you may submit a request to the Department of Employment and Social Development pursuant to the Access to Information Act. Instructions for making a request are provided in the publication InfoSource, copies of which are located in local Service Canada Centres.

You have the right to file a complaint with the Privacy Commissioner of Canada regarding the institution’s handling of your personal information at: How to file a complaint.

When making a request, please refer to the name of this survey: Report a Problem or Mistake on This Page.